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WARM-UP
1) Assault Bike, 2-minutes forward/backward
2) Glute Warm-Up
3) Barbell Power Snatch & Back Squat Warm-Up (warm-up sets @ 50/55%)
4) Barbell Adductor & Quad Smash
STRENGTH: Superset the following for 4 sets:
Back Squat, 6 reps @ 60/65/70/75%
100m Sprint or Assault Bike, 20s ME sprint (MAKE IT A SPRINT!!!!)
ACTIVE MOBILITY
1) High Glute Smash
2) Frog & Couch Stretch
3) Rear Delt & Lat Smash
4) Lat Stretch
WOD: Perform 4 rounds of the following for total reps:
MIN 1: Calorie Row, ME cals
MIN 2: Inverted Row, ME reps (feet on box, RX+ Use 15/10lb plate)
MIN 3: Power Snatch, ME reps (75/55, RX+ 95/65)
MIN 4: REST
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: V Tucks, 10 reps + V Ups, 10 reps, 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)